IBS Diet Tips: How To Soothe A Sensitive Tum

Suffer from IBS? Learn to self-manage the illness with our handy list of gut-friendly IBS diet tips, detailing the foods you can eat and what to avoid.

Living with Irritable Bowel Syndrome can be tricky. So many foods can trigger off bouts of cramping or uncomfortable bloating, so it’s difficult to distinguish what foods you can eat and what you should avoid. Figuring out which foods cause the symptoms can help to alleviate discomfort and painful cramps brought on by IBS, but it’s not that easy to identify the triggers in the first place.

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So what’s the solution?

The cause of IBS is not entirely known, but it relates to a heightened sensitivity in the stomach. This could be linked to a prior illness or stomach infection like gastroenteritis, or simply due to an intolerance of certain types of food.

IBS sufferers will know only too well how debilitating this illness can be, especially when it comes to eating out. Rushing to the toilet doubled over in pain doesn’t exactly scream romantic dinner date! But there are steps you can take to ensure that your sensitive tum doesn’t flare up when you’re enjoying an intimate candlelit supper.

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Firstly, you need to identify the problem. If you suffer from abdominal pain, sporadic bloating spells or uncomfortable cramps then you may well suffer from IBS. You need to get this illness diagnosed by a GP before you start to take steps on your own. Living with IBS isn’t easy but help is available for those who need it. The ibsnetwork.org offer a range of helpful tips and advice on how to cope with IBS.

It might also be helpful to undergo a food allergy test. This will identify which foods your body has developed either an allergy or intolerance to, which will help when it comes to adapting your diet plan. Speak to your GP – they should be able to recommend a reputable nutritionist who will be able to administer the test.

Every person is different, but as a general rule of thumb, foods that are high in fat content, deep-fried or spicy tend to aggravate a sensitive tum. Alcohol and caffeine also prove unsettling when it comes to digestive health, so it’s best to avoid as much as possible. Other foods including beans, cabbage, broccoli, sprouts, cauliflower, peas and onions can fire up the GI tract causing bloating, gas and painful cramps to IBS sufferers. But there are still so many foods you can eat too! Managing IBS is like an art form once you know how. To get started see our handy IBS diet tips below, to see what foods will help to soothe a sensitive stomach and keep IBS symptoms in control.

White foods

Despite being told to ditch the white goods, for IBS sufferers husks of fibrous whole grains can actually irritate the bowel, causing uncomfortable bloating, gas and painful cramps. If you suffer from IBS, it’s best to stick to foods that are low in fibre, which include white pasta, rice, bread and cereals.

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Cereals to stick to: rice krispies, rice puffs or cornflakes.

Fruit and veg

Maintaining a healthy, varied diet is key to dealing with IBS, but there are certain foods that will aggravate the problem rather than help it. Limit fruit juice to one small glass per day and have no more than three daily portions of fruit, as this could bring on bouts of diarrhoea. Stick to non-gassy fruit and veg to reduce bloating such as salad leaves, courgettes, aubergine, peppers, carrots and parsnips.

Keep hydrated

Keeping the body topped up with an ample supply of water will reduce the risk of constipation. Don’t over drink, as this will cause you to pass urine even more (a common symptom in IBS). The recommended healthy amount is 6-8 glasses per day. Be sure to avoid sticky, sweetened drinks, these will only unsettle the gut.

Protein foods

It’s rare for any type of protein to upset the gut. It actually helps the stomach to repair itself as well as building and repairing body tissue. Meat and fish are obvious choices, but it’s best to avoid fatty meats like beef and lamb, and stick to grilled white meat and poached fish instead. Eggs, cheese and milk are also great sources of protein, but dairy products often worsen IBS symptoms. For veggies, opt for quorn, beans, nuts and seeds to top up your protein intake, or for a quick fix, try a protein shake instead.

Dairy

As already mentioned above, dairy tends to inflame symptoms in IBS sufferers, so it’s best to avoid altogether. But to boost the body with calcium (which helps to strengthen bones) replace with other foods that are rich in calcium like fish, fortified bread, soy milk, rice or oat milk with added calcium. It’s also recommended to reduce your intake of fatty dairy products like butter, cheese and cream as these can also make symptoms of IBS much worse. Stick to low-fat varieties like edam, and opt for dairy-free or skimmed milk.

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